Workout of the Day: Monday, 3.2.15

15.1 in the Books! Amazing job by everyone who completed 15.1 this past weekend. The energy in the gym from the announcement party on Thursday, all the way through open gym on Sunday has been  phenomenal to say the least. For those of you who are registered PLEASE make sure you submit your score immediately […]


Workout of the Day: Tuesday, 2.24.15

First Week of the Open! The first open workout will be announced this Thursday, February 26th at 8pm. CFCC members will be able to perform the open workout during Friday’s classes (highly encouraged) as well as Saturday’s Competitors session (8-10am) and open gym on Sunday. These workouts will be judged, and scores must be submitted by […]


Workout of the Day: Sunday, 2.22.15

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball to glutes 2 minutes, lax ball to upper trap in glute bridge 10 passes/side, 3 Rounds: 60ft Bottoms up kb waiters walk, 5 SL DL/side, 10 goblet squats SKILL: EMOM x 8 minutes Minute 1 – 8-10 pistols alternating Minute 2 – 3-5 Strict HSPU or 15-20 […]


Workout of the Day: Saturday, 2.7.15

Stay updated with everything happening at CFCC in this week’s Weekly Bulletin post! COMPETITOR TEAM PRACTICE: SKILL: EMOM X 8 minutes Minute 1 – 1-3 Unbroken MU or 3-5 strict c2b or ring dips Minute 2 – 30 second amrap triple under attempts -if you’re still working on double unders look to get at least 20 […]


Workout of the Day: Wednesday, 2.4.15

New Elements Cycles Registration is open for the next round of Elements! The next cycles being offered will be starting the week of February 16th on the below days Tuesdays, Wednesdays, and Fridays from 6am and 7am with Erin  Mondays, Wednesdays, Thursdays from 530pm and 730pm with Morgan  Do you have a friend or family member […]


Workout of the Day: Sunday, 2.1.15

January was a big month for personal records. Congratulations to everyone who tried something for the first time, exceeded their expectations, and faced their fears. Onward and upward. -Coach Perrin WORKOUT OF THE DAY: MOVEMENT PREP: lax ball calves and bottom of feet 1 min/side, pigeon stretch x 60 seconds/side, forearm stretching or mashing x 2 […]


Workout of the Day: Thursday, 1.29.15

Staff Continuing Education Last Saturday the entire CFCC staff obtained their First Aid, CPR and AED certifications. We are always continuously learning together to keep our members safe and expand our knowledge as coaches. Bring a Friend to CFCC for FREE THIS WEEKEND! We are hosting a Bring-a-Friend WOD THIS Saturday, at 11am. All you […]


Workout of the Day: Wednesday, 1.7.15

WORKOUT OF THE DAY: MOVEMENT PREP: 5 minutes lax ball upper trap in glute bridge and bottom of feet 2 Rounds: 12 alternating lateral goblet lunge, 12 cat & camel, 5 kick up to HS w/3 second hold STRENGTH: A1. DB Lateral Box Step Ups x 3/side x 3 sets, Rest 60 seconds A2. Good Morning x 5 […]


Workout of the Day: Friday, 12.26.14

“What’s your plan for 2015?” WORKOUT OF THE DAY: MOVEMENT PREP: Forearm/wrist stretching and front rack prep x 2 minutes, Spiderman or wall quad stretch x 1 min/side 2-3 Rounds: 60ft Bottoms Up KB Waiters Walk, 10 Goblet Squats, 10 Wall Facing OHS STRENGTH: Option 1 A. OHS – 8 minutes building in weight with singles Option […]


Workout of the Day: Wednesday, 12.10.14

Best of luck to LBC members Sayra, Coach Basa and Silvana who will be competing in the American Open this Friday in Washington DC. For more event information about the AO check out the event site. In case you haven’t heard, Lydia Valentin, 2014 European Champion and two-time Olympian is coming to CrossFit Center City this Sunday December 14th. […]